The Best Wedding Diet & Exercise Plan To Lose Weight in 6 Months

By Kayley George, RDN, LD

Let the wedding countdown begin! Whether your countdown is 500 days, 365 days, or just a few short months, it’s never too late to jumpstart your #WeddingDiet plan! It’s tempting for a bride-to-be to push off healthy eating until it’s crunch time, but easing into your plan will make your wedding diet more sustainable and enjoyable!

We want you looking and feeling your absolute best - so, let’s break down a fool-proof wedding diet and exercise plan that you can use for 6 months leading up to your big day.

What Is a Wedding Diet Plan?

Let’s get you on a meal plan that allows you to sustainably look and feel your best! No weird fad diets, no diet pills, but instead, good and clean meals that won’t leave you starving.

It can be tempting to resort to quick fixes to squeeze into that wedding dress, but we all know that will just leave you feeling burnt out and feeling weak - so let’s go the healthy route!

A wedding diet plan will give you the knowledge that you need to make the best choices for your health so that you can shed off those extra pounds.

Who Should Use a Wedding Diet Plan?

Calling all brides-to-be, no matter how far or near your wedding date may be. It is never ever too late to start a diet plan.

The goal is to keep your energy levels up, but your stress down so that you can actually enjoy your big day and all of the planning that goes into it. For some accountability, you might want to get your future spouse, or even your bridesmaids, involved so that everyone can experience these health benefits!

Is 6 Months Long Enough to Lose Weight Before a Wedding?

Everybody is different, so weight loss results can vary, but with consistency, 6 months can definitely be an adequate amount of time to lose weight before your wedding. It all depends on your level of motivation and dedication!

Regardless of the number on the scale though, your health is something that you should always prioritize, and following a healthy diet and exercise plan can only benefit you.

Best Wedding Diet Meal Plan for 6 Months

When planning out your pre-wedding diet, it's important to make sure each meal is complete with the three macronutrients, carbohydrates, protein, and healthy fats, along with tons of produce and water on the side. Having all three macronutrients together in one meal, alongside a serving of fruits and/or vegetables, ensures optimal digestion and nutrient absorption.

Skipping any of those macronutrients could result in poor digestion, poor nutritional quality, and meals that are not filling or satisfying.

Breakfast

It can be tempting to hit the snooze button and run out the door without having breakfast, however, starting your day off with a healthy meal keeps your blood sugar balanced and gives you a boost of energy to start your day. With some easy prep tips, skipping out on the most important meal of the day can be avoided.

Breakfast ideas include: overnight oats, egg bakes, smoothies, and oatmeal bakes. These options are not only nutritious and delicious but they can be prepped ahead. 

Lunch

A tip for lunch is to simply pair together different meal components to make a delicious and nutritious meal without cooking anything! Meal-planning ahead of time allows you to use those bulk items with the fresh produce you purchased at the store in a quick and timely manner.

Having each meal planned for the week takes the thinking out of the equation, ensuring that you have a structure for the week! Some lunch examples are: Greek yogurt bowls, sandwiches, and grain bowls (with a grain of choice, protein, like rotisserie chicken or tofu, a fat source such as avocado or hummus, and some veggies). 

Dinner

Cooking dinner can seem like a daunting task and swinging by a restaurant or fast food place can seem like a much easier option, however cooking at home doesn’t have to take long! When you opt for cooking and not eating out, you avoid tons of added sodium and unhealthy oils.

Cooking in big batches can prevent you from having to cook and clean every single night of the week. Here are some ideas: one pot or one pan meals, meals that involve a slow cooker or pressure cooker, cooking grains in large batches, and using Whole Foods pre-prepared and frozen options. 

Snacks

Having some healthy snacks on hand can be a game changer on your weight loss journey because it can prevent you from going to the vending machine and getting those extra chips or a Snickers bars. When choosing a snack, you want to make sure to pair carbohydrates with healthy fats and protein.

For example, instead of just snacking on baby carrots and strawberries, pair them with some hummus and a peanut butter Greek yogurt dip. This tip will help keep you satisfied and hold you over till your next meal!

6 Month Wedding Exercise Plan for Losing Weight

With your big day 6 months away, we have to hit the ground running (not just figuratively). The first step is to establish a mindset and routine that you will be able to stick with for the next six months.

No one ever said this was going to be easy, but progress never comes out of your comfort zone. This 6 month plan will focus on high-intensity interval training (HIIT) with weight training and core work to complement it.

If you haven’t had a sweat sesh in a while, don’t worry. We will ease into the workouts, no matter if you are going to work out at home or a gym. Everyone starts somewhere, so let’s jump into it!

6 Months Away

HIIT: Three times a week focus on  HIIT workouts for 30 - 45 minutes. This could be burpees for 20 seconds plus a 10 second rest, then run-in-place with 2 lb weights for 20 seconds plus 10 seconds of rest. 

Watch this video for an intense 30 minute workout. It will show you every exercise and do it with you.

Strength: Once or twice a week focus on building strength. Start with lighter weights (5 lbs), and do 4 sets of 15 reps for each exercise. Your exercises can target chest, back, triceps, biceps, legs, and/or shoulders. 

Focus on 2 areas per day. For example, let’s say you want to focus on your back and triceps this week. You can combine bent over flies with tricep kick-backs.

Here is a video of a 30 Minute Full Body Dumbbell Workout to give you some more ideas!

Core: 100 abdominal workouts every day (100 sit-ups, 100 crunches, or 100 bicycles each leg, etc). If you don’t feel the burn, try doing the exercise more slowly.

This is a video that will burn your core but you will feel great when you finish!

5 Months Away

HIIT: Three times a week focus on  HIIT workouts for 30 - 45 minutes. This could be burpees for 20 seconds plus a 10 second rest, then run-in-place with 2 lb weights for 20 seconds plus a 10 second rest.  

This video is a HIIT workout with weight included. Adding weight will dramatically increase your heart rate; but it’s ok to stop using them if it’s too much.

Strength: Increase your weight to 10-15 lbs! Do 3-4 sets of 12 reps for each exercise. Change your focus area from what you did last month. Continue to focus on chest, back, triceps, biceps, legs, and/or shoulders and choose two of these areas per day.

Here is a great strength training video.

Core: Continue your 100 abdominal workouts every day (100 sit-ups, 100 crunches, or 100 bicycles each leg, etc).

4 Months Away

Cardio: Everyone’s favorite. That’s right—it’s time for cardio! But let’s start easy. Go for a 20-30 minute walk, twice a week. This could mean you have to set your alarm to wake up 20-30 minutes earlier but, trust me, it’s worth it. 

HIIT: Twice a week focus on  HIIT workouts with weight for 30 - 45 minutes. This could be burpees for 20 seconds with 2 lb weights in each hand plus a 10 second rest, then run on the treadmill at high speed for 20 seconds plus a 10 second rest.  

Strength: Up your weight again for even greater tone! Try to do strength training 2-3 times a week this month. Focus on the same muscle groups but gradually increase the weight.  

Week 1 of strength - Chest & Triceps

Week 2 of strength - Back & Biceps

Week 3 of strength - Legs & Shoulders

Core: 100 abdominal workouts every day (100 sit-ups, 100 crunches, or 100 bicycles each leg, etc). If you don’t feel the burn, try doing the exercise more slowly. 

3 Months Away

Cardio: 2-3 times a week you should go for a 20-30 minute brisk walk or light jog. This will get your heart rate up and burn calories!  

HIIT: Twice a week focus on  HIIT workouts with weight for 30 - 45 minutes. This could be burpees for 20 seconds with 3 lb weights in each hand plus a 10 second rest, then run on the treadmill at a higher speed than last month. 

Strength: Let’s add even more weight to your lift! Do strength training 2-3 times a week this month. Focus on the same muscle groups but gradually increase the weight. 

Day 1 of strength - Chest & Triceps 

Day 2 of strength - Back & Biceps 

Day 3 of strength - Legs & Shoulders

Core: Don’t forget your 100 abdominal workouts every day (100 sit-ups, 100 crunches, or 100 bicycles each leg, etc). If you don’t feel the burn, try doing the exercise more slowly. 

2 Months Away 

As your big date creeps closer and closer, your stress levels are likely rising, even if you don’t notice it. Now is a great time to include Pilates into your routine, which will help you maintain your strength as well as relax and stretch your body.  

You can find workouts on YouTube or go to a studio and take a class. It will be hard on your body at first, but it is ready for the challenge! Here is a favorite Pilates workout that you can do from the comfort of your home.

HIIT: Should you continue doing HIIT? The answer is yes, of course, you should. It’s recommended to do HIIT 2-3 times a week to keep your metabolism and stamina high.

Strength: If you have time, include two to three strength workouts a week. They don’t have to be with weights—you can take advantage of body weight in the form of push-ups, sit-ups, squats, and planks.

Core: You want to ensure that your core is staying strong as well. Try adding 100 abdominal exercises every day, which should only take about 3 minutes. Everyone has three extra minutes in their day! 

1 Month Away 

Get plenty of sleep, eat well, and don’t exhaust yourself with strenuous workouts. Now is a time to look back to six months ago where you started.

Look how far you’ve come, and pat yourself on the back. Did you think you would make it? Well, guess what, you’ve come this far. The finish line is in sight, so don’t stop now.

It’s time to give yourself the praise you deserve. Treat yourself to a massage, facial, or manicure. Appreciate how hard your body has worked!

Let your mind float free and don’t worry about what else you have to do for the wedding. Just give yourself those 30-60 minutes to relax, you deserve it!

Meditation/Yoga: Four times a week, put aside a minimum of 5 minutes and up to 1 hour to meditate, reflect and feel gratitude. It does not have to be long—your body will be thankful for just 5 minutes of this quiet reflection. If you have a yoga mat, try lying flat on your back, relaxing your body and closing your eyes. Sometimes it’s hard to shut off the never-ending to-do list in your head, but now is the time to set those thoughts aside. 

Here is a video for you to follow along with a yoga class.

HIIT: If stress levels are through the roof, I would recommend going to the gym or getting a home workout in. Getting a heavy lifting or HIIT workout will relieve a lot of stress on your body and mind. 

Cardio: A nice walk in the park or maybe even a visit to the location of your wedding would be great. You will be able to visualize how things will look and what you want to achieve within the next few weeks. This is being active and treating your body well, as well as getting some last-minute necessities completed.  

Core: Be consistent in your pursuit of fantastic abs and vary your movements so that your muscles don't get bored. 

Wedding Diet Plan Timeline for Weight Loss

Now that we’ve covered a 6 month wedding diet and exercise plan, let’s review what your weight loss will likely look like over the next 6 months as well. This way you can manage your expectations accordingly.

Remember, don’t get discouraged if you don’t see immediate results. Plus, don’t forget to grab our FREE 12-month wedding weight loss guide and check out our other wedding diet freebies here for extra motivation.

6 Months Until Wedding

You’re officially less than a year out from saying “I do” and are beginning to envision how you will look and feel walking down the aisle. Don’t fret, even if you didn’t start cleaning up your diet yet, it is not too late!

Now is the time to start focusing some attention on your calorie and macronutrient targets. The key to weight loss is finding the sweet spot for your metabolism, meaning the calories you burn in a day exceed the calories you consume without going into “starvation mode”.

You can estimate your calories using the trick of 14-16 calories/lb of body weight which determines the number of calories you need to maintain your current scale status. Depending on your weight loss goals, you can adjust your calories to a deficit of around 20% less than the maintenance number. 

It’s also important to focus on your consumption of macros (aka macronutrients): protein, carbs, and fats. For fat loss, it’s important to focus on protein intake as protein reduces hunger hormones and cravings.

A realistic breakdown of macros is about 40% carbohydrates, 30% protein, and 30% fats. These numbers can and should be adjusted as you move through your weight loss journey.

3 Months Out

The big day is getting closer and the headaches of planning a wedding may be overwhelming you, but don’t let your diet add to that stress! Plateaus are totally normal and expected in a health journey.

You have made it this far, so don’t give up now! Continue to push yourself out of your comfort zone in both diet and exercise.

Now is a great opportunity to switch up your workouts, cook new recipes, and refocus your health goals. Remember, this journey is just as much a mental game as it is physical, so hone in on your mindset to push past any plateaus.

1 Month Out 

You’re officially in the home stretch! Some final small adjustments will help you in this final month. Looking back at the macros previously followed, it’s now time to cut back on carbohydrates for the final weight loss push (think 15-20%).

Limiting carbs will lower your insulin levels, which in turn causes your body to burn stored fat. Instead of burning off the carbs you consume, your body will be forced to burn your remaining body fat to make energy.

1 Week Out 

T-7 days till “I do’s” and contrary to popular belief, it’s not time for a detox or to eat as little as possible. Instead, focus on your favorite whole foods, while also limiting processed foods, excess salt, added sugars, dairy, and alcohol.

Avoiding these culprits will help to keep off fat, bloating, and reduce the chance of breakouts. Don’t worry about any extra last-minute weight loss, as this could be problematic for your carefully fitted dress.

This is also not the time to experiment with new foods, since you don’t know how your body will react (no new Chinese takeout)! Lastly and not to be overlooked, drink water! It’s so important to stay hydrated in order to feel and look your best.

By following a wedding diet and exercise plan for 6 months you will have a healthy glow on your wedding day and probably lose weight along the way too!

Celebrating your wedding is one of the happiest times of your life! This 6 month wedding diet meal and exercise plan will ensure that you feel your happiest and healthiest. With all of the stressful planning, your diet and exercise plan will not be something you need to even think about if you follow these tips.

Remember to stick to whole foods, balanced meals, drink lots of water and stay consistent with your workouts and you will be feeling your best in no time. Cheers to love! 

One last think before we sign off. If you think you need a more personalized 6 month diet and exercise plan to get ready for your wedding then book a FREE discovery call with Kayley today!

Published on Jun 1, 2020 at 2:06 pm